Lean Mass Plan

  • What to Eat to Gain Lean, Hard Muscle Mass!
  • Supplements to Cover
  • Tips & Information

Basic Meal Template
Additional Meal "Varirty"
Foundations of Health
Omelette & Oatmeal
46g Protein - 500 Cals.
• 5 Egg Whites and 1 Whole Egg
• 1 Cup of Oatmeal
• 1/2 Cup Diced Peppers & Onions
• 1 Cup of Milk
Fruit Smoothie Delight
45g Protein - 595 Cals.
• 1 Cup Skim Milk
• 1 Scoop Slow Release Protein
• 1 Banana & 1 tbsp Udo's Oil
• 1 Cup Frozen Organic Berries
Not to be Counted as Cals.
in the Meal Guide
• 1 Scoop Veggie-Greens
• Essential Fat (Liquid)
• Multi-Vitamin
Nuts, Yogurt & Berries
18g Protein - 400 Cals.
• 250g (1 Cup) No Fat Yogurt
• 1 Cup Berries & 3oz Trail Mix
Get Your Fibre
50g Protein - 545 Cals.
• 3 oz All Bran Cereal & 8 oz Milk
• 1 Scoop Whey
Training Days
Post Workout Shake
• 2 scoops Lean Weight Gainer
• 5g (1 tsp) Glutamine
Chinese Chicken
43g Protein - 598 Cals.
• 4.5 oz Chicken (Diced Breast)
• 1/2 Cup Pineapple & Dried Onion
• 1 tbsp Lemon Juice & Pepper
• 1 Cup Steamed Rice
• 1 tbsp Olive Oil
Stuffed Pita Pocket
40g Protein - 506 Cals.
• 1 Whole Grain Pita Wrap
• 4.5 oz Turkey or Ham
• 1 oz Low Fat Chedder
• 1/2 Cup Diced Tomato, Peppers
• 2 tbsp No-Fat Mayo; Spice
Not to be Counted as Cals.
in the Meal Guide
• Multi-Vitamin


44g Protein - 482 Cals.
• 2 Slices of Whole Grain Bread
• 4.5 oz of Tuna & Low Fat Mayo
Bar None...
35g Protein - 512 Cals.
• Quest Bar
• 1 oz Unsalted Mixed Nuts
Lean Gainer Shake
40g Protein - 460 Cals.
• 2 scoops of Lean Mass Gainer
• Mix with Water or Milk for    Additional Calories
Salmon Steak
47g Protein - 621 Cal.
• 4.5 oz Salmon
• 1 tbsp Lemon Juice; Garlic Clove
• 1.5 cups Asparagus (Steamed)
• 1 cup Whole Grain Pasta
• 1 tbsp Olive Oil
Beef n' Broccoli
53g Protein - 667 Cals.
• 4 oz Lean Beef (Sliced)
• 1 cup Mushrooms & Peppers
• 1 cup Broccoli
• 1 cup Chickpeas
• No-Fat Peppercorn Sauce
Not to be Counted as Cals. in the Meal Guide
• Essential Fat (Caps or Liquid)
• Multi-Vitamin

Power Snack
36g Protein - 214 Cals.
• 1 cup No-Fat Cottage Cheese
• 1 cup Blueberries
Shake n' Juice
32g Protein - 246 Cals.
• 1 scoop Substained Release Protein
• 1 cup of Orange Juice
To be Taken Before Bed
• 10g (2 tsp) Glutamine
  Consult a physian before starting any weight-loss program. Results will vary; be sure to use in conjunction with an exercise program. This guide is not intended to diagnose, treat, cure or prevent any disease.
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Getting there a little bit faster ... The performance edge!

Gaining lean muscle mass takes time, effort and dedication to some basic principles — eating, sleeping and training. Simply put, if you are failing in one of those three basics you are not maximizing your results, and even worse can be sabotaging potential gains! People often err with respect to eating the appropriate caloric level; comments such as "I eat all the time" are common with hard gainers. To put on size is technically simple — you must ingest more calories than you burn!

How do performance supplements help? Basically they address "holes'' in nutrition, vastly improve recovery (muscle repair) and maximize the release of natural hormones through more restful sleep. Others magnify gym efforts by focusing overall intensity and stamina or reduce muscle wasting by preserving an anabolic state in the body at all times. Clearly, performance supplements lend a very direct and potent hand to your fitness goals!

Muscle Growth - Supplements Proven to Work:

  • Improves user strength between 5-15%
  • Boosts strength gains by recycling spent ATP for re-use
Branch Chain Amino Acids (BCAA)
  • Leucine, Isoleucine and Valine
  • Three most critical parts of protein jointly protect against muscle breakdown
  • Promotes an anabolic environment for maximizing muscle growth
  • "Fun" factor boosting blood flow into muscle tissue for huge "pumps"
  • Improves nutrient flow & recovery
ZMA & Tribulus
  • Improves overall both stamina and energy levels by increasing LH
  • Boosting testosterone levels Increases recovery, strength and sexual vigour
Tips & Suggestions
  • Fuel the body; six meals per day are mandatory, not an option!
  • Your protein intake is critical; 1g of protein per lb of body weight will give your body the raw material to grow.
  • Carbohydrates should be focused on "low" Glycemic (slow release) and should be unprocessed.
  • Nutrient dense foods are critical while building dense, hard muscle
  • Mass building exercises such as Squats, Deadlifts & Bench Press trigger growth throughout the entire body
  • Sleep (eight hours of un-interrupted) is critical for recovery as your body rebuilds muscle fibre during this critical period


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